Class will be at 4:30 on MONDAY

Strength:
7 x 2 Paused Front Squats (hold bottom position for 3 sec then come up. See video

Main effort:
4 rounds:

5 Front squats (155/105 taken from the floor. If this is too heavy to do so, lighten the weight)
10 pull ups
15 HR Push ups
Stoplight run

Extra credit:
Accumulate 2-4 minutes total in handstand (on wall or free standing) and/or headstand (this is optional for after your weights are put up. Time yourself with a phone or something)

Lovely day in the park!

Mobility/Warm Up:
Move. Get Loose.
Calf stretching
Sit in squat

MetCon:
Run 200 meters
25 Wall Jumps (~24”/~20” walls)
Run 200 meters
25 Spiderman Push Ups
Run 400 meters
25 Ball Slams (20 lbs/12 lbs)
Run 800 meters
25 Push Ups

Ran the Annual Mount Sneffels Education Foundation Half Marathon

Ouray to Ridgway.
Starting elevation: ~7700'
Max elevation: ~7900'
Finishing Elevation: ~6800'

7 rounds for time

20 mtr OHWL
10 box jumps
20 mtr dumbell-crawl

Deadlift 3x5 95, 105, 115

5 rounds 10 min
5 clean & jerks 35#
10 k2e
40 singles (jump rope)

Buy in/Cash out:
Kettlebell shuttle

WOD:
Bear complex* x7 (135#)
*3 hand release pushups every minute on the minute

Post time to comments.

*1 Bear Complex consists of 7 cycles of:
Squat clean to thruster to back squat to push press to floor

Skill:
Snatch balances (worked up to 165#)

WOD:
5 RFT:
3 rope ascents
10 ring dips
50 air squats

Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet - Scaled to 95 lbs. 8 lunges alternating in place
15 Knees to elbows

9:43

Should have gone heavier on lunges.
Struggled with grip for knees to elbows, used thick bar. Only first set unbroken.

5 round f.t.

10 Front Squats
10 Sit ups
10 Ring rows

F.t.

1-2-3-4-5-6-7-8-9-10
Clean & Jerk + 1 round "cindy" after every set of C&J